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Low Carb Recipes, Keto Recipes, Gluten Free RecipesMon, 12 Nov 2018 11:17:31 +0000en-UShourly1https://wordpress.org/?v=4.9.8https://www.idratherbeachef.com/wp-content/uploads/2016/08/cropped-idratherbeachef-favicon-520-32x32.pngI'd Rather Be A Chefhttps://www.idratherbeachef.com
3232Digestion 101 – do we become what we eat?https://www.idratherbeachef.com/digestion-we-become-what-we-eat/
https://www.idratherbeachef.com/digestion-we-become-what-we-eat/#respondMon, 12 Nov 2018 11:16:45 +0000https://www.idratherbeachef.com/?p=70241I had a talk the other day with our nutritionist, Cara Halber, about the digestive system. And I would like to share with you a few interesting things I found out about our amazing bodies and our digestion process. Apparently, we really become what we eat. There are lots of scientific studies to sustain that...

]]>I had a talk the other day with our nutritionist, Cara Halber, about the digestive system. And I would like to share with you a few interesting things I found out about our amazing bodies and our digestion process. Apparently, we really become what we eat. There are lots of scientific studies to sustain that what we eat becomes a part of our cells and body over a certain period of time. And that the food we eat can help us THRIVE, not only survive.

So if you’ve started to explore the LCHF world, you can easily lose sight of the bigger picture of what this lifestyle actually means. What’s actually happening in your body when you increase the fats and restrict the carbs? This information is crucial and pretty insightful in helping you understand exactly what’s going on “under the LCHF hood.” Let’s start with figuring out our digestive system.

Where digestion starts.

One of the crucial pieces of information about digestion is that it starts in the mouth, not in the stomach. So you may find it obvious that chewing your food is an essential first step to help your stomach break it down. Ideally, you would need to chew your food 15+ times per bite… But if you haven’t paid attention to chewing, start slow. Start by counting how many times you chew each bite the next time you eat… You might be in for a surprise when you discover how soon you get the reflex to swallow. Don’t worry about it. All you need is a little practice and your body will remember this natural process before you know it.

Why is this important? First of all, by properly chewing your food, you put less pressure on the rest of your digestive system. And you’ll be able to get more nutrients from your food. That means you’ll have more energy and more focus. Plus, when your cells function better… you function better too. Keep in mind that chewing your food properly is also important for preventing some serious chronic disease. I’m talking about cardiovascular issues, diabetes and potential mental imbalances like anxiety and depression.

What are the enzymes

The stomach’s job is to mechanically break down your food into long chain molecules. As your stomach empties, the real fun begins. That’s when your small intestine starts to do its magic. Your small intestine is where the enzymes from your pancreas and bile from your gallbladder break down larger molecules of food into smaller or single molecules. Different enzymes take care of different macronutrients. Lipase digests fat, protease digests protein and amylase takes care of carbs. Amazingly, the lining of your small intestine is very thin – it has only one layer of cells. That is almost unimaginably thin… But this layer is strong enough to ensure that only the tiniest molecules of digested food pass from the small intestine into the bloodstream.

At this point, your broccoli is no longer broccoli – the enzymes have transformed it into tiny pieces of protein, carbohydrate and fat molecules. But when your small intestine breaks up the broccoli, something else happens. The result consists of waste products or indigestible fiber that don’t need to be absorbed in the bloodstream. Therefore, they need to continue their journey to the large intestine. That’s where used hormones, toxins and other by-products are also dumped and excreted.

Why this is important? Oftentimes, your digestion can become faulty. For example, if you have low stomach acid, your food is not broken down enough for the enzymes to be effective. And a leaky gut causes fatigue, food allergies and so much more. Plus, a lack of enzymes can mean you’re not absorbing the nutrients that you’re ingesting. There are many simple and effective solutions to optimize your digestion and I promise I’ll get back to you after I have another conversation with Cara about that.

What are proteins used for

Once the nutrients enter the bloodstream, they are being absorbed by cell surfaces. Sometimes they even have carrier molecules that help them get where they belong. When the nutrients are absorbed, they diffuse into our cells and they will be used according to our needs. For example, fats are the building blocks of the cell membranes. Proteins are used for cell signaling, for our immune system, and for every other system in the body.

Why is this important? If you’re eating poor quality fats, too many sugars, and carbohydrates, your cell membrane and proteins are in a pretty bad shape. This means that nutrients may not be able to enter the cells. As a result, poorly functioning cells lead to decreased levels of energy, weight gain, and chronic disease.

So our bodies are extremely complex. Over time, old and bad components get out of the body and they’re replaced with nutrients from what you’re currently eating. Since you are constantly producing millions of new cells, it’s very likely that you literally replace your entire body with vibrant, healthy cells. So adopting healthy habits like eating low-carb will help you create these healthy cells and live an amazing life. If you’re interested in the right way to start a low-carb diet, this article should answer most of your questions.

In my opinion, the most common mistake people make when going low-carb is confusing it with the meat & cheese diet. I made this mistake at first and I paid the price… It took me some time to learn that the low-carb diet also means lots of leafy greens. Plus, hydration is a very important factor when going low-carb. Your body will need plenty of water to burn through all that protein and fat that you’re feeding it. If there’s anything else you’d like to know about the low-carb lifestyle, don’t hesitate to contact us by leaving a comment below or directly through our contact form.

Hopefully, this short explanation helps you understand the importance of improving your diet. And if you also work on reducing the amount of stress in your life and exercise regularly, your cells and your entire body will benefit from these small decisions and you will feel more energized and vibrant.

]]>https://www.idratherbeachef.com/digestion-we-become-what-we-eat/feed/0How to Start a Low-Carb Diet – The RIGHT Wayhttps://www.idratherbeachef.com/how-to-start-a-low-carb-diet/
https://www.idratherbeachef.com/how-to-start-a-low-carb-diet/#commentsThu, 10 May 2018 16:02:29 +0000https://www.idratherbeachef.com/?p=70004The post How to Start a Low-Carb Diet – The RIGHT Way appeared first on I'd Rather Be A Chef.
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If you are thinking about going low-carb, you may have already downloaded my “17 mistakes starting low-carb.” If you didn’t, pop over and take a look at it. It’s a free guide full of practical information that directly impacted my LOW CARB journey! If you’re exploring to see how to start a low-carb diet and what this lifestyle is all about, you’re in the RIGHT place.

How to Start a Low Carb Diet

I had an interesting talk about how to start a low-carb diet with a nutritionist, Cara Halber. And she told me a few things about what she was taught in her science and nutrition classes. She said that their focus was NOT on which diets were good or which were bad. Instead, they focused on what nutritional values the body needs to THRIVE.

This way of living doesn’t have a name or a label. But it can easily fall into the low-carb high-fat category.

Think about this for a second – we are all wired in a similar way, despite our external differences and preferences. So physiologically, everybody has the same necessities as if it was 100,000 years ago. And this has a huge impact on what to eat and how your body works on a day-to-day basis.

Sadly, the “food-like products” that we find on grocery store shelves and restaurant menus are far from what your body needs to THRIVE. So diving into a new way of eating overnight often comes with a big price. That being said, here’s how to start a low-carb diet with a successful and EASY transition.

7 tips on how to start a low carb diet

Include a “preparation” phase
Jumping right into this diet can work for a lot of people. And Cara actually recommends that when you start, you should cut sugar, grains and other processed foods 100%. However, a drastic increase in your fat intake isn’t recommended. There’s a reason why the term “DISASTER PANTS” is known around the low-carb world. In the preparation phase, gradually increase the fats you eat while you slowly decrease the carbs.This encourages weight loss and allows your body to ADJUST to a higher intake of fat. Eating lots of healthy fats helps your body switch over to using fat for fuel, rather than sugar. However, some people notice digestive issues like nausea or diarrhea. That can happen if you’re eating too much fat, too fast. You don’t need to worry if you experience these symptoms. Simply dial back on your fat intake. And then slowly add more fats until your body balances itself out. After one to two weeks of this preparation phase, you’re ready to switch to a low-carb lifestyle. Switching 100% is far easier and more successful than trying to do it gradually.

Avoid the “carb flu” with electrolytes and water
If you’ve done your fair share of research on how to start a low-carb diet, you may have heard of the dreaded “carb flu.” The “carb flu” gained its name from common symptoms experienced in the first 1-4 weeks of starting a low-carb high-fat diet. This is a natural DETOX reaction and adjustment to decreasing the number of carbohydrates you eat. Different people experience different severities of the “carb flu.”Lots of people don’t get any symptoms at all. Several “carb flu” symptoms such as dizziness, poor sleep, and tingling in your limbs come from an electrolyte imbalance. One way to try to prevent this is to drink at least 2 liters of water a day with a BIG dash of fresh lemon juice and a pinch of sea salt. Also, drinking at least 1 cup of bone broth or bullion per day increases your sodium intake. Cara says that people actually need more salt on a low-carb diet because the body will shed excess water more easily (carbohydrates actually cause your body to hold onto water).

Set up accountability
This was the very first thing I needed when I started this whole low carb journey. I realized that it wouldn’t be sustainable unless I’m held accountable. So this is less of a recommendation on how to start a low-carb diet and more of a long-term success STRATEGY. What will you do when your first dinner party comes up? Or the next holiday? Considering these occasions before they happen is a great way to avoid temptation and staying in alignment with your low-carb life plan!

Don’t do cheat days
While you’re adjusting to low-carb, it’s not a good idea to include a cheat day, especially in your first month. Why? Because in your first month, your body is ADJUSTING to going back to a natural state of burning fat, so it’s best NOT to interrupt this process. Eating low-carb is already so satisfying. And there are lots of delicious options out there. So the temptation to cheat is not really that big – just check out my Grilled Chicken Wings Recipe and thank me later.

Listen to your hunger
Some people are immediately satisfied when going low-carb and discover that they love eating 2 meals a day. Others start off ravenous and can’t get seem to eat enough. Guess which category I fell into. Yup, definitely the second! On my first low-carb weeks, I was actually overeating all the meat and cheese I could find. I wasn’t listening to my body. I wasn’t sticking to the plan to eat when I was hungry. They say you can’t eat too much because you’ll make yourself feel sick. I can tell you that I didn’t feel sick. But I lacked energy and something felt off… So you need to listen to your body and remember that this is not a traditional “diet.” Therefore, restricting what you eat is not a good idea. Over time, your hunger will BALANCE out. And you’ll find one of the best benefits of eating low-carb is that the restlessness that usually comes with hunger is gone. You’re now a fat burning machine!

Start intermittent fasting when you are fully fat-adapted
Cara suggests that after 2-4 weeks of eating low-carb, your body will be adapted to using fat as fuel. Intermittent fasting comes when you either choose to eat at noon or 1 PM so that your “eating window” becomes shortened period of time. The intention of intermittent fasting is NOT to reduce calories. You actually have the same amount of calories in a CONDENSED period of time. Calorie restriction is not healthy. Intermittent fasting is the PERFECT recipe for hormone imbalance, hair loss, poor sleep and weight gain. Start practicing it slowly if you need to. If you are hungry at 11 AM, eat at 11 AM. If you can easily wait until 2 PM, that’s great too! This entire purpose is to stay in a fasted state for LONGER. This means more cell regeneration and ultimately the hope to increase longevity.

Have fun!What will you do with your new found ENERGY and mental CLARITY? What delicious foods can you enjoy again? For me, it was cheese, bacon and eggs! Staying in touch with your health and life goals will help you stay strong. Over time, you’ll build momentum to keep you moving forward. And don’t take yourself too seriously! Stay committed to the daily actions that get you where you want to be and enjoy the benefits of this lifestyle!

These are my 7 tips on how to start a low-carb diet or lifestyle. It will not only help your start easier but you’ll feel great doing it. Overall, your body is your guide. Trust in how you feel. I am wishing you all the best on this low-carb adventure!

Nutritional information for this article was provided by Cara Halber, a Registered Holistic Nutritionist. Find out more about Cara by visiting her website.

I was talking friend of mine interested in getting started on the low carb diet. He is feeling a little lost and suggested that I create a low carb diet meal plan to share on the website… I thought that it was a great idea, so here is what I am doing about it.

Creating a Low Carb Diet Meal Plan

Over the last couple days, I have put a lot of thought into this project.

I thought “I’m going to create a meal plan that includes all the first week of recipes available as a download.” With some research, I learned that is old news.

Then I thought, “Let’s create 21 individual videos and post them all up on the website.” Man, that’s a lot of work for me and a lot of hunting around for you.

What I ended up deciding upon is to create a low carb diet meal plan that comes as an ALL INCLUSIVE PACKAGE. Why go hunting around on the website for breakfast, lunch, dinner or low carb snack ideas… let me bring them all to you.

There’s it’s going to be A LOT included in my all inclusive low carb diet meal plan package:

There will be the following downloads available:

My guide including the 17 Mistakes I Made Starting Low Carb.

A handy grocery shopping list for everything you will need to make all 21 low carb meals.

Detailed recipe cards for each meal. Each will show nutritional information.

BONUS MATERIAL: My ALL NEW GUIDE on how to make WATER irresistible!

You’ll get the following VIDEOS:

Delicious Low Carb breakfast videos

Filling Low Carb lunch videos

Easy-to-Make Low Carb dinner videos

2 Commentary videos on how to modify many of the recipes to suit your tastes and interests.

This project has fired me up to to help people. You’ve found the right place if you’re interested in getting started on the low carb or ketosis diet.

Why is this Low Carb Diet Meal Plan Different?

All of the recipes in the entire video meal plan package are going to be low in carbs… almost to the point of entering ketosis.

Please keep in mind that modifications are available for all the recipes! If you want to EASE your way into the low carb diet, you’re covered.

This is an ambitious project. I’ve seen a lot of “intro to low-carb” or “low carb meal plans” available. What I haven’t seen yet is a PACKAGE with the MEAL PLANS, LEARNING VIDEOS and DOWNLOADS all in one place.

This is going to be a completely unique offering which will be ready in early May, 2018.

Getting started on the Low Carb Diet

So what do you do in the meantime if you’re ready to get started on the low carb or keto diet?

The first thing to do is to sign up for our Low Carb Newsletter. You’ll find a lot of tips, life stories and links to wonderful resources to get you going on the low carb diet.

Final words about the Low Carb Meal Plan:

If you’re here, you’re ready to get started on the low-carb diet… Not only do I applaud you, but I know it is something that will expand your horizons.

For me, eating low carb / keto is so much more than your run-of-the-mill-diet. I’d even say that “diet” is the completely wrong word for what I’ve been able to achieve by eating low-carb/keto. It’s a lifestyle now that I share with anyone who will listen.

As with anything, before you start on any low carb diet meal plan or jump into the ketosis diet… my recommendation is to consult with your physician.

I’m not a doctor, nor do I provide medical advice. I only relay those life experiences which have affected me. Before you change your lifestyle completely… make sure that you consult your physician to ensure that this way of eating will be good for you.

With all that said and done, please keep on the lookout for our upcoming Low Carb Diet Meal Plan video series. We have set an ambitious schedule to try and publish a new one every month.

I love the low-carb way of eating. I’m excited to share my recipes with you. If you have any questions, thoughts or feedback, please post them in the comments below.

]]>https://www.idratherbeachef.com/low-carb-diet-meal-plan/feed/0Ketoacidosis and Ketosis: What’s the difference?https://www.idratherbeachef.com/ketoacidosis/
https://www.idratherbeachef.com/ketoacidosis/#respondSat, 14 Apr 2018 05:10:05 +0000https://www.idratherbeachef.com/?p=69986The post Ketoacidosis and Ketosis: What’s the difference? appeared first on I'd Rather Be A Chef.
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When I first started the low-carb way of eating, there were a whole lot of people coming out of the woodwork to offer “advice” on the dangers: “Haven’t you heard of ketoacidosis?” or “There’s no way that low-carb is sustainable!” or even worse: “Don’t do a low carb diet… you could die from that!”

In this article you’ll learn what Ketoacidosis is and what it is not!

Will I get Ketoacidosis from Low Carb?

Please note: the nutritional information for this article is provided by Cara Halber, a Registered Holistic Nutritionist.

If you’ve been asking around about low carb diet, chances are you’ve heard this extremely unhelpful piece of advice perhaps about dying or any number of other things. And, like me, you’ve started asking yourself: “Could there be some truth to this? Can low carb harm me?”

First of all, it takes two very specific events to occur simultaneously in the body for you to have any concern that low-carb could be dangerous. This is very rare and can only happen if you have uncontrolled blood sugar levels. Now, uncontrolled blood sugar levels usually occur in people who have diabetes.

So if you are not diabetic, there’s very little reason to worry. And if you are, you should know that a low-carb diet has the potential to be extraordinarily beneficial. You do need to be aware though. If your blood tests show that your sugar levels are consistently above 15mmol/l, something’s not going right. As a comparison, normal levels are between 4-6mmol/l.

But this is only one part of the equation. If you’re just starting your low-carb journey, you may have already heard of ketosis and ketoacidosis. And, like I did in the beginning, you may get them confused. Don’t worry, people confuse them all the time. That’s one of the reasons why low-carb is considered harmful. So let’s dig a little deeper into these two terms – they’re actually two very different body states.

Ketosis vs. Ketoacidosis

Ketoacidosis is a serious condition. As always, if you feel you may be at risk, please consult your physician.

You may have heard about ketosis being dangerous. And what about ketoacidosis? The names may be similar, but each one is a completely different state.

First off, ketoacidosis is a condition that occurs when the blood’s pH becomes too acidic for the body to handle. A normal pH level is between 7.35 and 7.45. And even 0.01 outside this range can cause serious problems. So ketoacidosis occurs when the pH falls below this range. The symptoms are vomiting, dehydration – and if it’s left untreated coma and even death. Our bodies have developed mechanisms to keep our blood in this stable range, regardless of what else is happening in the body. In fact, our body will even pull calcium from our bones in order to increase the pH of the blood. Isn’t that amazing?

So if your body is so proficient at controlling the pH of the blood, it will take more than a couple of tablespoons of butter in your morning coffee to cause your blood’s pH to fluctuate. Diet has virtually no influence on the acidity of the bloodstream but can affect other systems, like bone density – remember what I said earlier about the body pulling calcium for the bones to maintain a normal pH level of the blood?

Since your body will do anything to keep your blood pH in check, it will sacrifice the mineralization of your bones, causing them to become weaker if there are not enough minerals in your diet. Luckily, the most acidic foods to eat that may cause this phenomenon to happen are not a part of the low-carb lifestyle – the most acidic foods are soda, sugar, and grains.

The second condition that’s required for ketoacidosis is a ketone blood level greater than 5 mmol/l. 0.6-3.0mmol/l is the range for nutritional ketosis, what your aim may be with an LCHF diet. While it is possible to reach a ketone level of 5mmol/l it is not an issue unless your blood sugars are high at the same time. If you are eating high fat but don’t measure your ketone levels, there is nothing to worry about.

The thing to remember is that ketoacidosis is a rare condition. It mostly affects people with Type I diabetes that is not yet under control. Obviously, if you have any reason to be concerned about it, be sure to consult with your doctor.

On the other hand, ketosis is a normal state, where your body’s main fuel source becomes fat. Our bodies need energy for all the complex processes happening inside. The most common source of energy is sugar. But our bodies can also run on fat. And not only does fat provide a higher quality energy for our body, but we’re also experiencing a linear energy level throughout the day. So when your body is in ketosis, you’re a fat burning machine, instead of sugar. That’s it.

Now that you’re armed with more knowledge about ketosis and ketoacidosis, you can move forward with confidence and continue your low-carb lifestyle. If you have any questions, please don’t hesitate to put them in the comments below.

In this chipotle chicken recipe, we’re going to light your taste buds on fire with delicious Southwest flavors. You can use this dry rub on any type of chicken… legs, thighs, drums, breast, quarters, even the whole chicken! One of my favorite parts about this chipotle chicken recipe is that is completely low-carb, keto friendly, gluten-free and fantastic.

Chipotle Chicken Recipe: Southwest at its best.

I’m not sure if you know this about me, but I’m a massive fan of anything Southwestern. If I can make it southwestern style, I will. That’s whether the recipe is for low-carb, gluten-free, keto friendly or any other way of eating. Southwestern is just one of my favorite flavor profiles and I will try to make any dish sing to this tune.

So let’s talk about chipotle chicken. What is it about chipotle chicken that I love? The smoky spiciness. The flavor is best described like this “absolute deliciousness with just a hint of sweet that is almost irresistible.” That’s what first came to mind when thinking about this recipe.

He’s my favorite part of this recipe: you can use the dry rub on just about any type of chicken. The only caveat is that the chicken needs to have its skin on in order for this to really work. You need that extra fatty flavor to really bring out the bold roundness of this dry rub.

What is Chipotle Chili Pepper

The chipotle pepper is simply a jalapeño that has been smoked until it is dry. After the pepper has been smoked, it gets to be small and dark red with a sweet heat. If you have ever seen a whole smoked chipotle pepper you’ll notice that they are shriveled, leathery and often times very pliable. I’ve often found that the heat in the jalapeño pepper is intensified through the smoking process.

I find that it’s difficult to duplicate the flavor profile of the chipotle chili pepper. Chipotle peppers have been described as having a flavor that is chocolatey, earthy and smooth. For me, the main flavor component that I absolutely love is the smokiness. It adds that slightly umami characteristic to so many different dishes.

If you don’t have Chipotle on hand, try to mix some Ancho Chili powder with some Smoked Hot Hungarian Paprika. It’s not exactly the same, but comes close.

With this chipotle chicken recipe, each person gets a leg and a thigh… the perfect combination!

Low Carb Chipotle Chicken Recipe

So why is this dish low-carb? It’s chicken. Chicken and a few spices. Very low carbs (they are really only in the spices). That means that this is absolutely wonderful for the low-carb diet, a keto friendly diet, or eating Paleo.

I’m also a huge fan of leaving the skin on the chicken. This is where all the flavor is located… right in the skin. The skin is going to keep your chicken nice and juicy while it’s cooking in the oven. It’s can provide a fantastic delivery method for all of those spices right into your mouth. The underside of the skin provides enough fat that’s going to make each bite taste absolutely delightful.

One of my favorite parts about being on the low-carb way of eating is that I can eat the skin on the chicken. I spent my entire childhood eating boneless skinless chicken breasts that tasted like cardboard. I love being able to eat the skin, particularly the crunchy, crispy, really decadent browned skin. It makes everything just feel good when I eat it. If you choose to not eat the skin, then the spices will disappear from the equation and it will be VERY LOW CARB.

How to make a chipotle chicken recipe

First, let’s start off with getting some really good chicken. My suggestion is to use the legs and the thighs, with the skin on. Not only are these the most delicious cuts of the chicken but they are also the most juicy. Nothing better than juicy chicken.

Once you have all your chicken ready to go, all you need to do is mix together the dry rub and coat the chicken. It’s just that easy.

After have a chicken coated with the chipotle dry rub, it goes right into the oven. When I say that this is a simple recipe – it’s a simple recipe.

Other Chipotle Recipes

So today I’m going to include more than just a couple chipotle recipes. I’m adding in my chorizo recipe as well… because it is just so damn good that I thought you might want to check it out.

Serve this delightful chipotle chicken recipe with a side dish of salsa or guacamole!

The Best Chipotle Chicken Recipe

This recipe has got flavor, flavor, flavor! You’re gonna love my chipotle chicken recipe… Hands-down one of my best chicken recipes. Get it today, cook it tonight and smile all the way to bed.

Chicken

4 Chicken Legs

4 Chicken Thighs

1 TBSP Lime Juice (Fresh)

Chipotle Chicken Dry Rub

1 TSP Salt

1/2 TSP Black Pepper

2 TBSP Chipotle Powder

1 TBSP Granulated Garlic Powder

1 TSP Onion Powder

1 TSP Oregano (Dried)

1 TSP Ground Cumin

1/4 TSP Cayenne Powder

1/8 TSP Ground Coriander (Optional)

For the Chipotle Chicken Dry Rub

In a bowl, combine all the ingredients for the dry rub. Mix well.

For the Chipotle Chicken Recipe

Preheat the oven to 400f

Coat the chicken with the lime juice. Sprinkle all of the rub onto the chicken.

Place the coated chicken into an ovenproof dish.

When the oven has come to temp, bake for 35-40 minutes or until the internal temperature of the chicken has reached 165f.

Remove from the oven. Serve hot and enjoy!

I tried coating the chicken in a gallon sized ziplock bag without much luck one of the times I made this recipe. The lime is an important factor in the flavor profile and makes the seasoning stick just as much to the bag as it does to the chicken.

As you can see in the pictures, I also tried to coat the chicken in a bowl, which also resulted in a gloppy mess. My recommendation is to just season the chicken by sprinkling it or rolling the chicken in the dry rub after it has been coated with the lime juice.

Want to make this even more spicy? Increase the cayenne pepper or add in some ground habanero pepper… WOW, now that’s spicy!

Please NOTE: Nutrition information is supplied by NutriFox and may not be 100% accurate!

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]]>https://www.idratherbeachef.com/chipotle-chicken-recipe/feed/2Low Carb Diet for Kids: Healthy or Not?https://www.idratherbeachef.com/low-carb-diet-for-kids/
https://www.idratherbeachef.com/low-carb-diet-for-kids/#respondWed, 04 Apr 2018 15:00:11 +0000https://www.idratherbeachef.com/?p=69974The post Low Carb Diet for Kids: Healthy or Not? appeared first on I'd Rather Be A Chef.
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Perhaps you’ve found that the LCHF (Low Carb High Fat) lifestyle has improved how you look and feel. Maybe even dramatically. Now the question: is the low carb diet for kids? Can you incorporate LCHF practices with your kids? Is keto safe for kids? So many questions…

Although not completely on a low carb diet for kids… I can tell you that Sophie loves a good steak!

The LOW CARB DIET for Kids: A Closer Look

Here’s the short answer to the question “is the low carb diet for kids?” which is YES… but there are some important differences for low carb kids. Clearly, there are a lot of variables, including how old your kids are, their overall health and what style of eating is right for their unique body.

Now I’m not a doctor or a nutritionist, so before undertaking any major changes in the diet of your children, it is recommended that you speak first with their doctor. Every child is different and has a unique body, so please take the appropriate steps before just adopting a new way of eating for your child.

After speaking with a nutritionist, I’ve learned the following: kids under 17 will do well with the recommendations below. If they’re older, a more traditional LCHF diet can be beneficial. There are many low-carb principles that are not only safe for your kids but will help them thrive.

10 ways to incorporate the Low Carb Diet for Kids:

Fats are Brain Food

Children grow and develop at an incredible rate. To maintain this high level of development, they need lots of energy and resources. Not to mention, our brains are made up of mostly fat, which means a diet rich in healthy fats is ideal. In fact, kids nutritional requirements are different from adults in that they need more fats and protein relative to their overall intake. The best fats are (in no particular order): organic and grass-fed butter, ghee, olive oil, coconut oil and food containing fat such as free range eggs, avocado, nuts, and seeds.

Plenty of these fats with each meal is a great staple. Kids will naturally regulate their fat intake (particularly those under 2 years old) so you can let them choose what they’d like. In fact, avocado is one of the best first foods for babies. My son ate avocados at so many meals instead of traditional baby food… it was also funny to see his little green face when he was done.

Even as a baby, Jackson loved avocado. At this point the thought of “low carb diet for kids” wasn’t even in the picture for us… he just loved them!

A Large Variety of Whole Foods

While a Standard America Diet is based on grain products, LCHF is best with a foundation of vegetables and whole foods. These foods are extremely nutrient dense and by choosing a variety of colors you acquire a wide range of nutrients.

Introducing many different foods at a young age helps kids develop a wider palate. If you consider your children picky, start with what they like and branch out from there. Coconut crust chicken fingers anyone? A low carb diet for kids doesn’t have to be boring… get a little creative with it. My kids love my Southwestern Pork Kabobs and my Oven Baked Chicken Fingers too.

A Focus on Leafy Greens & Low Starch Veggies

While you don’t want to restrict carbohydrates with children (which may seem odd when reading an article about the low carb diet for kids), but oftentimes broccoli and Brussels sprouts are left under the dinner table. It’s true that kids are genetically wired to like some vegetables less since evolution favors high sugar and carbohydrate foods due to our hunter/gatherer beginnings.

Still, veggies are a crucial part for both adults and children. While you, as the adult, may be eating a higher volume of these veggies…your kids still greatly benefit from the nutrients. Try berry smoothies with spinach added, roasted kale, or meat sauce with zoodles.

No Grains are No Problem

There is no nutritional benefit to grains that cannot be provided from a well-rounded diet of whole foods. This flies in the face of how I was raised and has been a hard adjustment for me to grasp (even having been completely gluten free for almost 5 years now). My kids were getting filled up constantly on rice, corn and quinoa. It’s cheap and easy to make. Cutting this out has been a lot easier than I thought it would be though.

While the stereotype is that kids love peanut butter and jelly sandwiches, there’s no need for grains, especially wheat, in their diet. They can get plenty of nutrient-dense carbohydrates and vitamins from veggies, squash, yams, sweet potato, beets, and carrots. My kids love loading their plates up with vegetables… particularly my spicy Italian broccoli.

The Food Guide is Not your Friend

Mandated in schools by the government, the food guide is a poor estimation of what we need to eat. Allow your children to choose from a variety of whole foods and healthy fats with each meal and they will get what they need. Correct me if I am wrong… but I believe schools can count PIZZA as a vegetable. That’s just crazy whether you are considering the low carb diet for kids or not.

Trust your judgment and trust theirs! Especially with younger children who have yet to be influenced by media and their peers… they will naturally regulate their diets (ex. a toddler may eat nothing but eggs for 2 days and then go on to eat plenty of veggies, protein and fats afterward). Unlike you and me (meaning adults) who have learned to tune out what their bodies are telling them a LONNNNGGGG time ago, kids are still listening to their bodies. They sleep when they need to sleep. Eat when they need to eat and know that kinds of foods they need to be taking in as well.

Limit/Avoid Processed Foods

Processed foods and junk foods like candy, soda, cookies, cakes and chocolates along with bread, pizza, chicken nuggets and ice cream have no part in a healthy diet. Yes, there is something to be said for balance and enjoyment, but kids can live a complete and happy life without these things. For my kids, they get their fill of dark chocolate and lots of berries. They love raspberries, strawberries, blackberries and blueberries. Add on a little fresh whipped cream with vanilla and a touch of maple syrup… they are in heaven!

Obviously, there may be cake at a birthday party, but keeping processed foods to a minimum – and always enjoyed outside the home – is beneficial for everyone involved. In my opinion, Lunchables and other highly processed pre-packaged foods should really be avoided at all costs. Not only do you never know what is in them (packed with preservatives) but they are made with the absolute cheapest ingredients to maximize profits. That means a lot of fillers (starches) which doesn’t do anybody any good.

Sugar, the Anti-Nutrient

Sugar is one of the few food products that we consume that does more harm to the body than good. It’s highly addictive and in no way necessary for health. Your children can follow your lead by avoiding any type of processed sugar. If you are considering the low carb diet for kids, just know that sugar is going to be completely off the menu.

Artificial sweeteners are also a harmful neurotoxin. If you need to use a sweetener, try natural stevia or xylitol. Children are fine to have small amounts of unpasteurized honey (after 1 year old) along with maple syrup and fruit. I have found that this is the ABSOLUTE hardest area to work with my kids. Low carb or not, sugar is just EVERYWHERE around them… just about at every turn when they are not in our home. We have found that educating them about what sugar does to the body, why they get “hangry” and providing delicious substitutes really helps.

As hard as it might be… avoiding high sugar foods is a great idea- whether you are thinking about the low carb diet for kids or not.

Start Slow

Transitioning to a low carb diet for kids is often easier taking it nice and slowly than going cold turkey. If they’re old enough, explain what you’re doing as a family to improve your health and why you’re making the choices you are.

I recommend this exact same approach when adults are moving into the low carb diet as well. I went cold turkey and it turned out to be 1000X more difficult for me. Changing your approach to eating gradually really will save a lot of headache (literally… with the low carb flu) in the long run.

Kids can Reap the Same Benefits as Adults

No more afternoon slumps, mood swings, and a clearer mind can be enjoyed by everyone. Kids can experience all of this and more when we take them off the blood sugar roller coaster of carbs and sugars. It’s a win-win! But again… this win only comes by talking with your kids. Letting them know why they experience slumps, cravings and that terrible “hangry” feeling.

My kids talk to us all the time about it. They know that eating a ton of sugary stuff not only makes their stomachs not feel good, but that they will be super hungry again soon. They look first for proteins when it comes to snacks (nuts, avocados) and then go outside and burn off a ton of energy.

Be Open and Positive about Your Story and your Goals

Leave weight goals out of the conversation and instead talk about what you want to do and feel by being healthier and more full of energy. Being proactive about your health is the BEST way to teach your kids healthy habits. After all the saying goes “Children will do what you do, not what you say.”

I know that for me, it has not only been talking to them about the low carb diet for kids… but showing them that there is a better way to live life. I take my kids with me when I’m walking in the park. They come to my crazy exercise classes (and sometimes take them with me!) and have experienced CrossFit and more. I want them to see that I’m working hard to prioritize my health. As soon as they see it, they want to take part in it too.

MODIFICATIONS for the Low Carb Diet for Kids:

LCHF is Low-Carb, not No-Carb

The restriction of carbohydrates is not the focus of low-carb kids. Kids do not need to have their food tracked or have a net carb count. Allow your kids to eat what they want of sweet potato, yam and starchy veggies and low sugar fruit, within reason of course.

With children, the main intention is to switch from processed and nutrient void sources of carbs to healthy, whole food options.

Just like any Diet, You can do Low-Carb in an Unhealthy Way

Have you ever met a vegetarian who doesn’t eat vegetables? In the Low Carb High Fat world, pork crackling and cheese are low-carb, but certainly not well a rounded diet. It takes more time and attention to add variety, but it’s absolutely worth it.

The Takeaway: Overall, partner up with your kids and go on the adventure of the low carb diet together. Listen to your kid’s feedback. See how they feel after a couple weeks of shifting their diet and continue to make adjustments as needed. Involve them in the family’s goal of being healthier.

Ask them questions: Do you all want to be able to go on bike rides together? Run around the water park? Go swimming as a family? Having an open, honest and positive conversation about how you want to feel paves the way to body confidence and food freedom for your entire family..

What are your thoughts about this?

Nutritional information for this article was provided by Cara Halber, a Registered Holistic Nutritionist. Find out more about Cara by visiting her website.

This pork kabob recipe is low carb, keto, gluten free, dairy free and full of flavor.

Add some spice to your pork kabobs either with seasoning or by adding hot peppers to the mix.

Pork Kabobs… or Kebabs.

I’m not quite sure whether they are pork kebabs or pork kabobs. Maybe somebody could explain it to me in the comments below? What I do know is this: they are absolutely delicious with tender, juicy pork and crisp vegetables. Perfect for grilling season!

If you’re not a fan of pork or are having a hard time finding boneless country pork ribs, then give it a try with chicken or even steak. The marinade suggested in the recipe below will work perfectly with either alternative!

Looking to kick it up a notch? Add in some more cayenne powder or make it really nice and smokey with some ground chipotle peppers.

Nobody will be able to resist these delightful pork kabobs. They’re full of flavor.

What Pork for Kabobs?

Finding the right pork for kabobs is essential. If you use pork that is too lean, like a tenderloin, the kabobs will be dry and hard. Using pork that is to fatty, as with pork butt or shoulder, the kabobs will end up chewy with bits of gristle.

Using boneless country pork ribs for pork kabobs seems to have the right ratio of fat to lean meat. There isn’t a lot of gristle in the cut, so the kabobs come off the grill tender, juicy and delicious.

Other Pork Recipes:

If you’re looking for some other recipes on I’d Rather Be a Chef that use pork, here are some great recommendations:

When your pork kabobs have this much Southwestern flair, might as well throw in some tequila.

Southwest Style Pork Kabobs

Fire up your grill… it’s time to get cooking with these delightful pork kabobs! Or cook them any season under the broiler.

For the Marinade

1 Whole Orange (Squeezed)

3 TBSP Red Wine Vinegar

1/4 Cup Olive Oil

1 TBSP Garlic Powder

1 TBSP Onion Powder

1 TBSP Chili Powder

1 TBSP Mexican Oregano

1 TSP Ground Cumin

1 TSP Salt

1/2 TSP Black Pepper

1/8 TSP Cinnamon

1/4 TSP Ground Cayenne

For the Pork Kabobs

1.5 LBS Boneless Country Pork Ribs (1" Cubes (approx))

1 Whole Spanish Onion (Peeled and Large Dice)

1 Whole Red or Green Pepper (Large Dice)

1 Whole Zucchini (1/3" Round Slices)

For the Marinade

Add all the ingredients for the marinade into a flat bottom casserole dish large enough to fit all the cubed pork.

Add in the pork and coat well with the marinade. Set aside for 45 minutes to absorb the flavors.

For the Pork Kabobs

While the pork is marinating, chop the onion, bell pepper and zucchini. Set aside.

When the meat is marinated, turn the grill on high heat.

Using either metal or bamboo skewers, thread the vegetables and meat in an alternating pattern. Continue until all the meat has been used. If you have extra veggies, thread them onto their own skewer and grill separately.

Grill the kebabs for between 2-3 minutes per side. Rotate for even cooking.

The pork is cooked when the internal temperature reaches 145f.

Remove from the grill and let rest for 3-5 minutes before enjoying!

Customize these pork kabobs with your choice of vegetables. I’ve used mushrooms, summer squash, Anaheim peppers and broccoli in the past. All are delicious.

If you want to kick up the heat, add in 1/2 TSP of ground chipotle peppers. So good.

This recipe also loves to be drenched in chipotle hot sauce too.

Cooking NOTE: if you are using bamboo skewers you should either:

Soak them before threading the meat onto them (OR)

Wrap some aluminum foil around the exposed bamboo to reduce charring.

Although this recipe serves 4 people, it should make approximately 6 kabobs.

Nutrition information is supplied by NutriFox and are based on estimates only.

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The Low Carb High Fat Diet

What diet is right for you? How do you eat to lose weight? What gets results without you wanting to pull your hair out from frustration? What gives you the willpower to say no to that cookie? The world of Weight Loss is a vast one and a low carb high fat diet or way of eating (WOE) is gaining traction as a viable option more and more every day.

Low-carb high-fat and keto diets (or LCHF for short) have been reported for over a century. Here’s a little history lesson about the origins of the modern low carb high fat diet. It all starts with two of the modern day pioneers of the LCHF diet: Stephen Phinney and Jeff Volek. Stephen Phinney thought he was breaking new ground with this new way of eating and was really excited about it.

What he actually discovered were some old log notes from a European expedition which trekked across northern Canada to recover a lost ship. The journal remarked that the guides for the expedition, members of an Inuit tribe, survived on reindeer only. After a few weeks of weakness, the journal notes indicated that the European explorers became stronger very fast. It noted that they were experiencing more energy than ever before. Why? Because they had adopted a low carb high fat diet without even knowing it.

But this way of eating is not for everyone. How to eat for optimal health is NOT a one-size-fits-all solution. Over time and with better research, we are re-learning that eating plenty of healthy fats is crucial for having good energy. Healthy fats are also important for a sharp and focused mind, for sleeping well and maintaining a healthy weight. But is the LCHF way of eating right for you? Read on.

The benefits of a Low Carb High Fat Diet

There are many benefits of eating increased amounts of healthy fats such as organic butter, coconut oil, unheated olive oil, ghee, rendered animal fats and whole foods like eggs, avocados and nuts and seeds.

Healthy fats send satiety signals to the brain meaning you feel full faster and easily control portion sizes. Imagine eating a loaf of bread vs. trying to eat a stick of butter. Like me, I’m guessing you could get through a lot of bread but would have a bite or two of butter and that would be enough!

We need healthy fats to build our cell membranes. While that doesn’t sound exciting, the membranes are largely responsible for the health and signaling of the cell. If you have the wrong fats (like hydrogenated ones) in your diet, your cells are stiffer and unable to function optimally. This translates to brain fog, poor memory, low energy and a slow metabolism.

Fats tell your body that your environment is “safe” and signals weight loss if needed. Our bodies are wired as if it was 100,000 years ago (that’s not a typo!). So if we eat fewer calories and less nutrient-dense foods – like sugar, bread, grains and too much fruit – it signals our body that there is the potential for famine. Of course, your body will stall metabolism and favor fat storage to keep you alive.

Would a Low Carb High Fat diet suit me?

While most people can benefit from eating more healthy fats, who is best suited for a low carb high fat diet? Here are a few questions to guide you.

Do you regularly experience being “hangry?” For example, if you’re late to eat or miss a meal you may feel irritated, fatigued and also lightheaded or “off.”

Is it hard for you to go more than 2-3 hours without eating?

Do you carry most of your weight around your stomach and thighs?

Have you been/are you a yo-yo dieter or have you done low-calorie diets in the past?

Do you experience an afternoon crash when all you’d like is to take a nap?

If you answered yes to some of the above then the chances are you could benefit from LCHF eating. If you answered yes to more than one, it’s definitely worth your time to explore the lifestyle. Here’s why you might be interested in exploring the low carb high fat diet a little more…

All the signs I mentioned above show blood sugar irregularities. Those irregularities are common in people who would do better with higher fats in their diet. Phinney and Volek argue that about 2/3 of the population can benefit from a low carb high fat diet. At the same time, they say that 1/3 will do better with higher carbohydrates.

How to proceed on a low carb high fat diet:

How many carbs you should eat each day is a different conversation that we will cover in a future article. BEFORE radically changing your diet or introducing massive amounts of fats into your way of eating… it is ALWAYS advisable to speak with your physician first.

For now, if you think that increasing the healthy fats that you eat on a daily basis is a good idea, then start slowly… especially if you’re used to avoiding fat. Your body needs time to adjust as with most changes.

Here’s the bottom line: we have been trained for YEARS to be afraid of all fats. Marketing companies made TONS of money off this idea in the 80’s and 90’s… and still are today. We shouldn’t be so afraid of fats. Cook with organic butter and coconut oil. Add a splash of olive oil to your veggies.

Whether or not the low carb high fat diet is right for you is determined by how it makes you feel. Your body will tell you what it wants, how it is reacting and whether or not this way of eating is what it is looking for or not. The hardest part is learning to listen to what our body is telling us. Let me know in the comments how your body reacts to the low carb high fat diet.

The beauty of this recipe for Oven Baked Chicken Fajitas is the versatility. It is just so easy to substitute wonderful ingredients that you probably have on hand. Don’t like green peppers? Grab a poblano instead. Want more spice? Add in some jalapeno toward the end of the cook time. This recipe is also fantastic simply because it is made on a sheet pan. Simple cleanup, easy preparation and slam dunk flavors.

Fantastically delicious sheet pan chicken fajitas. They couldn’t be any easier to make… and almost no mess!

Oven Baked Chicken Fajitas: Healthy Simplicity

Are you living the low carb lifestyle? Trying to make recipes which are fast, healthy and delicious? I guarantee this recipe for oven baked chicken fajitas is so easy and healthy that it will become a quick “go to” meal once a week.

Wondering how you’re going to eat fajitas without tortillas? It’s easy. We’re going to plate these fajitas on a bed of fresh arugula. The peppery green compliments the spice from the fajita perfectly.

Looking to jazz up the recipe a bit? Simple. Crumble some fresh cotija on top for a salty burst of flavor. Or make a quick lime vinaigrette for the arugula. Here’s how:

Lime Vinaigrette Recipe:

Juice of 1 Lime
1/4 Cup Olive Oil
Pinch of Salt
Pinch of Pepper

Add all the ingredients to a bowl. Mix well with a fork. Add to the arugula.

Check out how beautiful these look… the cooking liquid is full of spices and seasoning to make the whole dish pop!

Recipe for Oven Baked Chicken Fajitas

The recipe for oven baked chicken fajitas is really simple. It needs the following:

Chicken, Shrimp or Flank Steak.

Bell Peppers

Onions

Seasoning (Chili Powder, Garlic Powder, Salt & Pepper)

Cilantro & Lime

You will need a sheet pan lined with parchment paper and an oven set to 350F.

Slice the peppers, onions and protein to the same width. Coat the peppers and onions with some oil, season and bake for 15 minutes.

Add the protein and continue to bake until cooked through.

Plate and serve hot with some cotija over a fresh bed of arugula.

Oven baked chicken fajitas are perfect for lunch, dinner or for a party with friends.

The Recipe Redux

This month’s challenge is to make a simple, healthy sheet pan meal. There are about a million different ways that the challenge could be completed, but what can I say… my family loves Mexican so here we are with this wonderful oven baked chicken fajitas recipe. I hope that you love it as much as we do!

Delicious Mexican Recipes

Topped with fresh cilantro and a dusting of crumbly cotija cheese, these oven baked chicken tenders are LOW CARB and GLUTEN FREE too!

Healthy Oven Baked Chicken Fajitas

The beauty with this recipe is the versatility. Don’t like green peppers? Simply substitute Poblano peppers instead. Interchange different pepper colors. Prefer spicy? Throw in some sliced Jalapenos during the last 10 minutes of cooking time. Use prepared fajita or taco seasonings available in any grocery store for spice variations. Try sliced flank steak or even shrimp. Just remember to adjust protein cooking times – shrimp cooks way faster than chicken. Add it towards the end of your cooking process.

1.5 Lbs Chicken Breast (Boneless Skinless)

1 Yellow Pepper (Julienne)

1 Orange Pepper (Julienne)

1 Red Pepper (Julienne)

1 Spanish Onion (Sliced Thin)

1/4 Cup Olive Oil (Divided)

3 Teaspoons Chili Powder (Divided)

3 Teaspoons Garlic Powder (Divided)

1 Teaspoon Salt (Divided)

1/2 Teaspoon Pepper (Divided)

2 Tablespoons Cilantro (Minced)

1 Lime (Sliced)

1/4 Cup Cotija (Optional)

1 Box Fresh Arugula

Preheat oven to 350F

Line a sheet pan with parchment paper. Pan should be a minimum 15 ½ “x 10”. In fact, the larger the better. You want to be able to spread your ingredients out so they cover the pan in one layer for more even cooking.

Slice peppers into same size strips

Slice onions into same size strips (similar to peppers) slicing top to bottom.

In a bowl toss peppers, onions, 2 tablespoons of the oil, 1 ½ teaspoons of the chili powder, 1 ½ teaspoons of the garlic powder, salt to taste and fresh ground pepper to taste, making sure strips are well coated.

Spread seasoned vegetables out on sheet pan and place in oven for 15 minutes

While those cook, cut chicken breasts into strips, long-ways. If breasts are too thick butterfly so pieces are thinner. Make sure strips are similar in size.

Pull sheet pan out of oven, and with a spatula or tongs, push vegetables to one side, covering about half of the sheet pan. Spread seasoned chicken strips over the other half of the sheet pan, and place back in oven for about 20 more minutes, tossing chicken as well as vegetables for even cooking. Chicken strips should reach internal temperature of 165oF. Vegetables should be tender, not mushy.

When cooked, transfer the peppers to a bowl and the chicken to a separate bowl.

Sprinkle some cilantro, cotija (if using) and lime over the chicken.

Plate some arugula. Layer on some onions and peppers. Top with the chicken and enjoy.

The key to making sheet pan meals work is adjusting ingredient size to cook in the same (or as close to) amount of time, making denser ingredients smaller in size and thinner or more delicate ingredients larger.Or you can always add ingredients as you go!

Don’t have traditional chili powder? No problem. Add in some chipotle powder or whatever other ground chili powder you might have on hand.

Want to spice it up? Add in some jalapeno toward the end of the cook time… or poblano in the place of one of the peppers. Or top the fajita with a spicy salsa.

Make sure that you drag the cooked chicken through the pan juices before removing from the sheet pan. It’s so full of flavor!

If you use other proteins other than chicken, you will need to adjust the cook times. Shrimp cook MUCH faster than chicken and steak should be cooked to your liking.

Please Note: the nutritional data is provided by NutriFox and may not be 100% accurate.

Don’t miss out! Subscribe via Email for I’d Rather Be A Chef recipes, giveaways & news!… Also, you can find me on Instagram, Pinterest, Twitter and Facebook! I love connecting with the community- please take a minute to join in!

Happiness is a dry riesling and my tandoori style grilled chicken recipe at the same table. I love how the high acidity and fruit forward wine cuts through the richness of the tandoori style chicken. You’ll love it too. Give this recipe a try. It is so easy to make and tastes just incredible.

Tandoori Style Grilled Chicken Legs

Before leaving for France, I was turned onto tandoori chicken at a restaurant in Cleveland. It was so good that I had to get it again. And again. There’s just something about it which is addicting to my palate.

While we were living in France, I was playing around with different ways to make tandoori style chicken without an actual tandoori oven. Well, the grill is as close as I could come to the tandoori… so that’s how this recipe was born.

We’re going to use greek yogurt as the base for the marinade and load it up with wonderful spices. Keep in mind that it doesn’t actually take 2 hours to make this recipe, but that is how long we are going to leave the legs in the marinade. If you want, load them into the marinade in the morning before leaving for work and they will be good to go when you get home!

BAM! It’s so good. You’ve gotta try making these today. Yum.

How to make Tandoori Style Grilled Chicken

It couldn’t be easier to make tandoori style grilled chicken. Here are the steps:

A squeeze of lime gives this tandoori style grilled chicken just enough acid to really punch up the flavor!

Tandoori Style Grilled Chicken

Whether you use thighs or legs, this recipe won’t disappoint. We’re going to use the grill in the place of a tandoori oven, but have no fear- it is going to be delicious!

10 Chicken Legs

1 Cup Plain Greek Yogurt

1 Tablespoon Fresh Ginger (Grated)

1 Tablespoon Paprika

1 Tablespoon Garlic (Minced)

1 Tablespoon Ground Cumin

1 Teaspoon Turmeric

1/2 Teaspoon Cayenne

2 Teaspoons Coarse Salt

1 Tablespoon Olive Oil

2 Tabelspoons Cilantro (Chopped)

1 Lime (Cut in wedges)

Measure out the dry spices, garlic and ginger.

Combine with the plain yogurt and olive oil.

Add in the chicken legs to the yogurt mixture. Coat well and allow to marinate for 2 hours.

Turn your gas grill to high and allow to heat for 10 minutes.

Add the marinated chicken to the grill and either spoon any remaining marinade over the chicken or discard.

Cook for 10 minutes on one side. Flip and cook an additional 10 minutes or until the internal temperature of 175F is achieved.

Remove from the grill and add to a platter with lime wedges and cilantro.

For this recipe, you’re going to want to take the temperature to 175F for one reason only: the texture of the chicken. The chicken leg will be cooked at 165F, but will be a bit stringy. Take it another 10 degrees (or even 15 degrees) to firm up the chicken a little bit.

To reheat, either place back on a warm grill for 10 minutes or place on a rimmed baking sheet, cover with foil and reheat at 375F for 15 minutes.

PLEASE NOTE: The nutritional data is provided by NutriFox and may not be 100% accurate.

Don’t miss out! Subscribe via Email for I’d Rather Be A Chef recipes, giveaways & news!… Also, you can find me on Instagram, Pinterest, Twitter and Facebook! I love connecting with the community- please take a minute to join in!